Tuesday, December 17, 2019

Tuesday, December 17, 2019

December Training Block

Warmup

12 X 100 @ 1:40

4 EZ/Loosen

4 K/S alt. F-E, E-F

4 Variable Sprint Pattern

Main Set

2 X [6 X 25 FAST + 6 X 25 EZ] @ 25/35

2 X [3 X 50 FAST + 3 X 50 EZ] @ 50/1:10

2 X [150 FAST + 150 EZ] @ 2/3

Notes: Very Simple game plan today, Be Fast when you are supposed to be FAST. With exams wrapping up or finished, consistency and meaningful reps will be where you win this stretch of training. Don't ignore the land exercises, get your body ready to absorb the increased load over training trip by getting some of the initial soreness out of the way now.

Land Exercise:

8 minute run or bike (run - bkwd, shuffle, grapevine, sprint) bike (45 strong - 15 ez)

Weight Room

1a. Goblet Squat (KB at chest, elbows down): 3x10

1b. MTN Climber stretch w/ reach (arms): 3x each leg, holding for 5s for each reach (REACH WITH ARMS, ONE AT A TIME)

2a. Inch-worm in place: 3x6

2b. Kettle-Bell or BB Deadlift (Heavy): 3x8

3a. BB Back Squat: 3x10

3b. Deep squat w/ rot. Stretch

4a. DB Chest Press (Both): 3x10

4b. See-Saw Row: 3x12

5a. SB Exchange: 3x6

5b. SB Plank Circles: 3x12 ea